Should the running shoes stay in the closet when it's cold in winter? No - despite sub-zero temperatures, jogging doesn't have to be canceled. If some special features are taken into account, the body thanks a regular Running training in winter time with better stamina, health and constant weight. You can also enjoy Christmas roasts and cookies without a guilty conscience. In addition, this recreational sport can prevent winter depression.
Stay fit despite the cold snap
Winter sports such as cross-country skiing or biathlon prove that top sports performance can be achieved even at low temperatures. However, hobby runners shouldn't demand top performance in the cold season. But anyone who now believes that the running season ends in autumn is wrong.
Ambitious runners who have competitions in mind do not like to lose any of their stamina in the cold season. If you want to finish your runs successfully, you also train in winter. Not only passionate joggers benefit from adequate running training despite the cold snap. Healthy and fit through the winter to come is important for everyone. The temperature fluctuations, especially the unhealthy heating air, stress the body.
Regular running outdoors strengthens the immune system. The choice of a particularly appealing, varied route and an appropriate speed provide relaxation and prevent excessive stress. A stretch on a cleared path is recommended, preferably where trees or house fronts provide protection from the wind.
The winter destinations can be a little less challenging. A little exercise outdoors is just as honorable as wanting to maintain basic fitness. In winter, the running program should be reduced. The length of the routes in winter does not have to be as long as summer and the speed should also be reduced.
It is important to breathe through your nose so that the air you breathe preheats the bronchi reached. In this way, they are not damaged in spite of sub-zero temperatures. Up to The body can do this at a temperature of minus 15 degrees Celsius Temperature compensation.
Does jogging in winter harm the heart?
With regular running training, the body does not just burn an impressive one Number of calories but at the same time keeps the cardiovascular system fit, though it is adequately charged. First of all, cold means an additional burden for the cardiovascular system. When leaving the warm apartment and that When staying in the freezing cold, the arteries reflexively contract and move to keep the vital organs warm.
At the same time, more distant regions like nose, fingers and feet become cold. Cold means stress for the heart, it has to pump blood against resistance into the vascular system, i.e. perform more. There is a temporary lack of oxygen. This situation can be dangerous for people with a damaged heart or high blood pressure.
In extreme temperature conditions, the metabolism is stimulated, the heartbeat and blood pressure rise. Healthy runners feel the effect of low temperatures in a changed pulse behavior. Despite a normal running pace, the heart rate is significantly higher than the normal value in spring or autumn. The body needs additional energy for thermoregulation in order to adapt to the unusual Adjust conditions.
The running program should therefore be less extensive: the route should be shorter and at a slower pace. If you check your run with a heart rate monitor, you should set your target heart rate lower when it's cold. If hobby joggers are out and about with a pulse that is too high, they breathe more through their mouth instead of through their nose. This can lead to respiratory diseases.
Running in winter: what to consider when jogging in the snow
The noise under your feet and the picturesque white make for a wonderful walking experience. Freshly fallen snow provides a good grip and additional cushioning if it does not cover a layer of ice. Due to the soft ground However, the Achilles tendons and muscles are stressed in a special way.
Caution is therefore advised if you have previously had problems with the archilles tendon. Further difficulties arise when the snow is already trodden and there is a risk of slipping. Now you should definitely reduce the pace become. It is helpful to adapt the running style to the circumstances. A shortened one Stride length at a higher cadence reduces the risk of slipping.
Put your whole foot down and use your arms to help you balance and support a safe run. Unevenness in the running surface when it passes through the Snow is covered, make special demands on concentration and recovery the risk of slipping or twisting your foot.
Anyone who is often out and about in the snow should think about purchasing special shoes. Trail shoes, running shoes with spikes or with snow chains improve grip on poor ground. Snow chains are particularly practical as they are only attached to the running shoes when needed and can be stowed in the running jacket until they are used.
If the paths are mostly icy after a period of thaw and frost, the running program should not be used until the weather improves. Injuries usually result in longer breaks than this.
It all depends on the right running clothing
Low temperatures create a desire to look special to dress warmly. Here lies the danger for the jogger that he becomes too warm clothes. After just a few minutes of running, the body temperature rises because the body instantly increases energy expenditure in order to maintain the body temperature to be able to receive.
Different layers of clothing are optimal, according to the so-called onion principle. Functional underwear close to the body ensures that sweat is transported away and thus the skin stays dry.High waist underpants keep the kidneys warm. The The next layer serves as an intermediate layer of thermal insulation. she lies also tight on the skin, reflects and transports body heat the moisture to the outside.
Natural materials such as cotton or merino wool are particularly suitable. The functional jacket worn over it offers wind and moisture protection. Light running jackets that keep out snow and rain should also be breathable and cut so that it does not hinder movement. Reflective tapes or jackets with Reflectors increase road safety in poor visibility or when it gets dark.
In addition to the temperature, the wind must also be taken into account in winter when choosing suitable clothing. Depending on the wind strength, it can make you feel more cold ("wind chill factor").
The heat loss through the head and extremities should not be underestimated. A good reason to count gloves, thick socks and a hat as basic equipment for a winter jogger. An additional scarf can do that in extreme temperatures Additionally protect the face.
The right choice of material ensures that no moisture occurs, for example in the gloves. Wool or fleece gloves are less suitable. Sun protection in winter is also an optimal one Equipment: Sunglasses and sun protection for longer runs prevent bad ones Visibility and sunburn due to the UV radiation reflected in the snow.
You can find your medication here
➔ Medicines for sore muscles and muscle painNote warm-up times
The warming serves the body as physical and mental preparation for the subsequent activity. The metabolism is stimulated and the muscle blood flow is increased. At the same time, the body adapts to the given conditions. This is extremely important, especially at low temperatures.
The body is less supple at low temperatures than in summer. Warming up is particularly important to prevent injuries. It is advisable to do this in the warm, including a light stretching. In order to give the body the opportunity to adjust to the climatic conditions, the warming includes a slow increase in intensity outdoors. Overloading the Cardiovascular system prevents. A slow warm-up is the order of the day here.
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